Get Strong

Westlake High School - Austin, Texas

Westlake High School in Austin, Texas installes installs the Pendulum Rack Syatem.

KIMG0016

KIMG0015

KIMG0014

Topics: Pendulum Rope Pull, Pendulum Rack System

Pendulum Rope Pull Pulldowns

The Pendulum Lat Combo Pulldown comes with four standard handles and a thick grip pulling location for hand strength. Adding a 'universal clip' to the Pendulum Pulldown allows for rope pulling, as well as a variety of other attachments.  rope pulls

Each affixed handle can be used for either a wide or narrow grip pulling motion and can be used with one arm or two arms at a time. The Pendulum Lat Combo Pulldown is a great machine for variety and better machine for Getting Strong. 

Topics: Pendulum Rope Pull, Pendulum Pulldown

Rope Pulling

Using the rope pull on the Pendulum Lat Combo Pull strengthens the upper back, as well as the arms and hands.

describe the image

Adding the Pendulum Rope Pull immediately afterwards strengthens the athlete's will.

Pendulum  rope pull

Use rope pulling to Get Strong.

Topics: Pendulum Rope Pull, Strength Training, Pendulum Pulldown

Upper Back Routine

Start by doing a set of 10-15 repetitions with a neutral grip on the Pendulum 3-Way Row machine.

 RLC6828

 RLC6832

Once the rowing exercise is completed go to the Pendulum Rope Pull positioned on the Pendulum Power Rack and pull the rope upwards at approximately an 80 degree angle. You must completely pull the rope from beginning to end. The tension on the Rope Pull should be set at the same tension it would take you to pull the rope completely through in 30 seconds when the rope pull is your first exercise of the workout.

 RLC6806

 RLC6801

Once completed start at the top of the chin up bar and try to lower yourself to a straight arm position in 90 seconds. If this can be accomplished add weight the next workout. Record your time.

  RLC6352

 RLC6360

When the negative chin is completed set the Pendulum Rope Pull so you are pulling the rope end to end at a 45 degree angle. The resistance remains the same as the previous rope pull. RLC6742

Upon completion set your Pendulum Adjustable Chin/Dip Bar so your body is at a 45 degree angle. With your feet always remaining on the floor and your body straight do as many pulls to the bar as possible.

 RLC6326

 RLC6327

1). Pendulum 3-Way Row... 10-15 Repetitions

2). 80 degree Pendulum Rope Pull from the floor

3). 90 second Negative Chin

4). 45 degree Pendulum Rope Pull

5). 45 degree Pendulum Chin/Dip bar pull... maximum repetitions 

A great way to Get your upper back Strong.

Topics: Pendulum Chin-Up Bar, Pendulum Rope Pull, Pendulum Chin/Dip Station, Strength Training, Pendulum 3 Way Row

Training The Hands To Get Strong

Hand-grip strength has been identified as one limiting factor for manual lifting and carrying loads. An object's weight, the actual surface material being lifted and visual cues have a great deal to do with the digital forces we apply when we are lifting it. Lifting and carrying loads is the essence of strength training. For an athlete to reach his potential he or she must Get their hands Strong

All our fingers can contribute to the total force we can emit when grasping an object even the grip span affects the outcome. Training with different grip tools, varying widths as well as concentrating on individual and pairs of digits maximizes hand strength, which is reflected in total body strength.

Below the athlete begins the exercise using a 'ball grip wrist roller.'  When the exercise is completed he uses different finger combinations on the Rogers Rope Pull to strengthen each digit.

 RLC6659

 RLC6681

 RLC6714

 RLC6750

 RLC6728

Topics: Pendulum Rope Pull, Grip Cart, Grip training, Strength Training

Finishing The Biceps

The barbell curl is a fundamental part of a weight training program. Any change in the lever system effects the muscular tension and therefore the outcome of the resistance being utilized on the bar. Going from a straight knee to a bent knee during lifting or simply extending your head can add leverage to the barbell and lessen the result.

Knowing this coaches may require various set and rep schemes and weight lifting system techniques to maximally develop the arms. A simple yet brutal method to ensure you are fully training the bicep is resistive rope pulling.  

Immediately upon conclusion of a barbell curl, with the Rogers Rope Pull attachment set at the base of the Pendulum Rack, have the athlete pull the rope at a difficult setting until completed.

The good news is that the exercise will require bending the knees, throwing the head back, as well as every ounce of energy the athlete can muster to finish the exercise. A great way to Get not only the biceps but the entire body Strong

 RLC6767

 RLC6773

 RLC6798

 RLC6801

Topics: Pendulum Rope Pull, Strength Training, Pendulum Rack System

Finishing The Pendulum Row

A 'finishing' movement following the Pendulum 3-Way Row makes the difficult...difficult.

 RLC6823

 RLC6814

Finishing a workout with the Patented Pendulum Rope Pull is a great way to Get Strong.

Topics: Pendulum Rope Pull, Pendulum 3 Way Row

Finishing With The Rope Pull

Finishing with the Rope Pull

Pendulum Pulldown

 Using the Rotary Handles on the Pendulum Combo Lat Pulldown

Rogers Pendulum Pulldown

Lat Pulldowns Rogers

Once completed finish with the Pendulum Rope Pulldown

Rogers Rope Pull

Set the Pendulum Rope Pull at the difficulty desired

rope pull

And Get Strong

Topics: Pendulum Rope Pull, Pendulum Rack System, Pendulum Pulldown